Ok, lets get real, I don't restrict myself from gluten and dairy, but I do tend to minimize them (to help reduce inflammation, digestive upsets, hormone imbalances etc.) and with that I get to be creative. I consider gluten/dairy free to be an opportunity to experiment in the kitchen and that is one of my favourite things in the whole wide world!

This recipe is inspired by one of the BEST chefs making GF goods, Tartine's Elizabeth Prueitt, from her cookbook Tartine All Day. I have made these muffins a hundred times, and believe me they are such a crowd pleaser. They are essentially a yummy moist flavourful bran muffin, but no gluten, no dairy, low sugar and full of fiber.

I've made these with apple, with carrot, with blueberries with raisons, with banana- they can truly do it all. Let me know what combo you do! Enjoy!

INGREDIENTS

½ cup coconut sugar

2 Tbs molasses

3 eggs

1 ¼ cups of coconut water

1/3 cup olive oil or melted coconut oil

1 1/3 cup ground flaxseeds

3 tsp psyllium husks (or more flax)

1 cup oat flour

1/3 cup ground almond or oat flour

2 tsp baking soda

½ tsp cinnamon

½ tsp salt

1 cup blueberries (or apple, carrot etc.)

¾ cup raisons (optional)

METHOD

Line muffin tin with paper or silicone liners. Preheat the oven to 350 F.

In a large bowl, whisk together sugar, molasses, and eggs until fully incorporated.

Add coconut water and oil to egg mixture, whisk to blend, and then mix in the flax and psyllium. Set aside for 5 minutes to let the flax soften.

Fold in fruit of choice and raisons. Portion the batter into the muffin tin, filling each cup all the way full.

Bake for 35-40 minutes until muffins are golden and a toothpick comes out clean. Let cool on rack from 5 minutes, lift out the muffins and place them on the rack to cool completely.

Let me know what you think and if you come up with any fun combinations or takes on this recipe- its pretty full proof! A trick I've learned along the way with GF baking and achieving good texture/ rise, is making sure I have fresh, quality baking soda. Have fun!

This beverage is a take on a hot toddy (non-alcoholic) and is wonderful for warding off a cold during this winter season. The addition of Thyme is beautiful, kinda savoury and herbaceous, great for soar throats, and combines well with the floral notes of fresh turmeric (powdered works as well) and together, with ginger, raw honey, citrus and black pepper, make for a great immune boosting tonic.

Turmeric is also extremely helpful for any and all hormone imbalances. This magical root stabilizes blood sugar, increases blood flow supplying better circulation to the reproductive organs and is a powerful anti-inflammatory great for period pain.

I suggest using a microplane for mincing ginger and turmeric, and in my option is a must have in everyones kitchen. I also like this with a bit of kick, but feel free to minimize the ginger an black pepper if you prefer it mild.

INGREDIENTS

Handful of fresh thyme, about 10 sprigs

1 inch piece of ginger, peeled and grated

1 Tbs of grated fresh turmeric or 1 tsp ground

1/4 tsp black peppercorns

2 cups of filtered water

2 Tbs of raw honey

1 small lime, juiced

METHOD

Start by lightly bashing up the thyme with a wooden spoon, this gets the oils released.

Add the thyme, ginger, turmeric, peppercorns and water to a saucepan and bring to just before a boil. Reduce the heat and simmer the mixture on low for about 10 minutes.

Remove the pot from the heat and allow to cool down a minute before adding the raw honey and lime juice. Stir to dissolve the honey, then strain and serve.

This delicious Granola is crunchy, spiced and to top it all off grain free, sugar free and dairy free. The minimization of these foods is a great way to reset by decreasing inflammation and irritation in the gut. If you are experiencing anything from bloating, breakouts or even painful periods, minimizing sugar, reducing grains and increasing healthy fats is a wonderful way to rebalance digestion and reduce those symptoms.

This recipe has a tasty pumpkin spice vibe going on, getting its sweetness from the warm spices and roasted sweet potato and the addition of lucuma powder, which adds a lovely natural maple sweetness, plus loads of antioxidants. I like to add this granola on top of some yogurt, or to dress up a salad or even just a handful as a snack ...believe me it will be hard to resist.

INGREDIENTS

1 Medium- Large Sweet Potato (1 ½ cups chopped)

1 Tbs Coconut Oil melted

1 Tbs Tahini

½ tsp Allspice

½ tsp Ground Ginger

¼ tsp fresh Nutmeg

1 heaping tsp Cinnamon

1 tsp Lucuma powder

2 tsp Vanilla extract

½ tsp salt

1 ½ cups Coconut Flakes

½ cup Ground Almonds ( any nut flour works, tigernut, coconut)

¾ cup Sliced Almonds

¾ cup Pecans

¾ cup Pumpkin Seeds

½ cup Sunflower Seeds

½ cup Cashews

¼ cup ground Flax

½ tsp Grated Orange Zest

METHOD

Preheat the oven to 350F and line a large baking tray with parchment, silpat or grease the surface with a bit of coconut oil.

Chop and steam the sweet potato until soft, about 15 minutes for the quick option, or roast the full potato in the oven for a more concentrated flavor.

Once cooked add the sweet potato to a blender or food processor along with melted coconut oil, tahini, spices, lucuma powder, vanilla and salt. Add about a ½ cup of water as you blend, making sure not to make the mixture too wet, this allows it to blend easier and cool faster.

As the purée cools in the blender, mix the dry ingredients in a large mixing bowl; combine coconut flakes, sliced and ground almonds, cashews, pecans, seeds and zest together.

Add the blended wet ingredients to the dry ingredients and stir well to combine, all ingredients should be evenly coated with the spiced sweet potato purée.

Spread the granola in a thin layer on the baking sheet and bake for 20 minutes. Make sure to watch the bake, as temperatures vary oven to oven. After 20 minutes remove and flip the granola, you will notice it is still quite moist.

Return the pan to the oven, making sure to leave the door open a crack, I find a traditional cork or wooden spoon is perfect for keeping the top of the oven door ajar. Continue to bake for another 30 minutes, flipping again half way, until the granola is golden and crunchy.

Remove from the oven, place sheet on cooling wrack and allow mixture to cool completely before storing in airtight container. This granola will last up to 2 weeks, but my guess is it’ll be enjoyed before then.

Serve with coconut yogurt and pomegranate seeds for a wintery treat, or enjoy tossed with a marinated kale salad.

This dreamy looking smoothie is a treat for all the wonderful women feeling they need a boost, packed with nutrient rich adaptogens to support hormonal health, energy and libido. I won't disagree that the list is a bit long (..and it could probably be longer) but these beautiful ingredients work so well to support one another, I just couldn't resist. Plus, it's pink, creamy & delicious.

1 cup Almond Milk

1 handful of Cherries, pitted

½ cup of Frozen Banana

1 Tbs of Sesame seeds soaked or Tahini

½ cup of unsweetened shredded Coconut

½ tsp Maca powder

½ tsp Lucama powder

¼ tsp Shatavari powder

½ tsp Ashwagandha powder

1 Tbs Chia

1 Tbs Pumpkin Seeds

1 Tbs Hemp

1 Tbs Goji Berries

1 Date (if you prefer it sweeter)

½ cup water as needed

pinch of salt

Blend all ingredients in a high-speed blender and enjoy!

MACA: Powerful adaptogen used to energize, balance the endocrine system and increase libido to name a few. Good for both men and women.

LUCAMA: This wonderfully creamy alternative to sugar is a tasty way to sweeten a smoothie and has great anti-inflammatory benefits.

SHATAVARI: Known as the most valuable herb for women in Ayurvedic medicine. This is excellent for balancing irregular menstrual cycles and PMS.

Spring is the season we have all been waiting for. Emerging from winter, our bodies and minds are ready for nourishment and new growth, fresh flavours and foods that support cleansing and restoration.

This snappy grain and green salad is a perfect way to enjoy the refreshing ingredients of spring. Seasonal produce combined with a zingy lemon mint sauce is a simple, easy to make and delicious salad. I’ve adapted this recipe from Sarah Britton’s new book Naturally Nourished; I made a more savoury dressing, steamed the asparagus, added radish & barley, and threw in lots of sprouts.

Ingredients:

Grains

· ½ cup Barley, soaked if possible

· ½ cup Quinoa, soaked if possible

· 2 cups of water or broth

· ½ tsp Salt

Veg

· 1 bunch of Asparagus

· 1 cup of Peas, fresh or frozen

· 1 bunch or Radish

· 1 cup of Sprouts, I like sunflower

Sauce

· Zest and juice of 1 big lemon, 2 small

· 1 cup of fresh mint leaves

· 1 Tsp of maple syrup + more to taste

· ¼ cup Evoo

· ½ cup toasted pumpkin seeds, keep ¼ cup to finish the salad

· Good pinch of salt

Start by cooking the grains, rinse well and in saucepan combine barley, salt and liquid. Bring to a boil, reduce heat, cover and simmer for 15 minutes. Add in quinoa at this time; simmer the grains for another 15-20 minutes, adding more liquid if necessary. I like the use of a chunky grain like barley in a salad, a bit easier to eat and I love the texture, if you are gluten-free, all quinoa is all good.

Prepare the vegetables: wash and steam the asparagus till bright green and slightly tender, about 4 minute. Bring a small pot of water to a boil and add peas, till bright green, about 3 minutes, quickly rinse both peas and asparagus under cold water to halt cooking.

For the dressing, begin by toasting the seeds in a dry skillet over medium heat until fragrant, about 4 minutes. Using a food processor or emersion blender, puree lemon zest, juice, mint and maple syrup, and then slowly add the oil, continuing to blend. Add a tiny splash of water if needed and season with salt.

Finish the salad by slicing the radishes thinly, on the bias. In a large bowl combine the grains with asparagus, chopped into chunks, peas, radishes, sprouts and toasted pumpkin seeds. Pour in about half the dressing and season with a sprinkle of salt and toss.

Enjoy in a big bowl, this serves 4 people for a light meal, or 6 sides.

Remember to support your body during this time of natural cleansing. It is still a bit chilly out, so I suggest not to over do the raw foods, an impulse we may all have post winter. Instead slowly start adding these ingredients to your daily routine and remember to stay hydrated with lots of warm lemon water to assist the liver.